Stand tall with arms glued to your earsSquat down and reach in in front of you as far as you canOnce hands touch the ground jump and send your hips over your headAllow yourself to roll in a tuck position until feet touch the groundReach in front of you and stand up using the momentum as if you were doing a narrow stands squat

Backwards Roll:

http://gymnasticswod.com/content/backward-roll-floor

From a standing position, keep your arms up and sit back into a squat and roll onto your backAs soon as your butt and back touches the ground, bend your arms and reach behind your earsYour hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and headTo complete the roll, allow the momentum to bring your legs and hips over your headOnly when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again